Bench Press
Add Micro Band wrapped around both wrists to help focus on pulling bar apart
45x5
45x5
45x5
95x5
135x5
135x5
remove band
185x5
225x5
245x5
275x3
300x3 300x4 8.5
E1RM = 327
Fat Bar JM Press
Add Minis
45x5
45x5
135x5
135x5
135x8 drop to band tensionx12, quick restx4
HS Free-Range Pulldown
Add Doubled Minis
x12
90x12
110x12
140x8, drop to 90x8, drop to band tensionx15, 8,6,3
Killer Rest/Pause **** going on
Wide Grip Cable Rows
5x12x100
Light Band JH Extensions
Choke two Lights around top of lat tower
x34
x25
x18
How did you like having the micros around the wrists? Did it really help you focus on "pulling the bar apart? Btw, what formula do you use to calculate your 1rm?
How's the fat bar jm's coming along?
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How did you like having the micros around the wrists? Did it really help you focus on "pulling the bar apart? Btw, what formula do you use to calculate your 1rm?
PR, albeit small. Got kicked out of gym after this, before my attempt at 565, the men who walk in front of the video complained to the gym owner that I made too much noise. I was literally bending down to attempt 565 when 5 employees surrounded me and said:
WE DON'T HAVE DEADLIFTS
And forced me to quit deadlifting. Since deadlifts were all I planned on, I went ape**** crazy, ripped off my shirt, told them they could keep it after they cleaned up my weights, and left my name so they could ban me from the gym forever. Unclassy on my part, but the adrenaline from a forthcoming max deadlift attempt is not something to interrupt me during.
all gyms should have like noise canceling platforms, my gym has this soft rubber on the sides of the platform that like absorbs the weight impact so it doesnt bounce or make a lot of noise
and lol at roid rage
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You'll hunt me. You'll condemn me. Set the dogs on me. Because that's what needs to happen. Because sometimes...the truth isn't good enough. Sometimes people deserve more. Sometimes people deserve to have their faith rewarded.
Opted not to continue deadlifting, but had way too much energy and was already warmed up and pumped with adrenaline, so I went to another gym on campus that likes me for who I am.
Military Press
135x5
155x5 175x7 10
E1RM = 210
Dynamic Effort Bench
Add Lights (Wrapped enough so to have tension at the bottom of the lift Wide Grip
3x2x135 Close Grip
3x2x135 Regular Grip
4x2x135
Chest-Supported Row
45x15
90x12
135x8
135x8
90x12,7 drop to 45x13
Band Lat Pulldown
Wrap Light Band around each elbow
x25
x25
x25
Rope Tricep Pushdown
5x10x75
5x10x50
Each set with 10 seconds rest and various bending, thrusting, and humping the bar down.
Fat Bar Curls
3x12x75
Total workout took 45 minutes, I was really pissed.
all gyms should have like noise canceling platforms, my gym has this soft rubber on the sides of the platform that like absorbs the weight impact so it doesnt bounce or make a lot of noise
and lol at roid rage
I put yoga mats under the weights before attempting 565 since those two ***gots approached me. Apparently that's "misuse of equipment"
I put yoga mats under the weights before attempting 565 since those two ***gots approached me. Apparently that's "misuse of equipment"
SINCE WHEN IS A YOGA MAT EQUIPMENT.
lol people use yoga to exercise, I think that makes it equipment
__________________
You'll hunt me. You'll condemn me. Set the dogs on me. Because that's what needs to happen. Because sometimes...the truth isn't good enough. Sometimes people deserve more. Sometimes people deserve to have their faith rewarded.
And lol holy crap you actually got kicked out. That's pretty badass way to get kicked out of a gym. Can't believe you would go to a gym like that though.
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http://forum.bodybuilding.com/showthread.php?t=120770931
Wow what a bunch of ****ing ***gots. If I were you, I'd take note of those 2 guys and if you ever see them out of the gym, make them feel really sorry they ever ran their mouth. But that's just me.
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A portrait of barely controlled fury.
And lol holy crap you actually got kicked out. That's pretty badass way to get kicked out of a gym. Can't believe you would go to a gym like that though.
I go to the main gym because they have a couple hot tubs and sauna's and they also have two places to get food upstairs. There are people deadlifting all the time but never over 3 plates, I seriously think these douchetools were just haters. As you can plainly see in the video, I just set the weight down, it was not dropped in an unreasonable manor.
Quote:
Originally Posted by Dunkelheit23
Wow what a bunch of ****ing ***gots. If I were you, I'd take note of those 2 guys and if you ever see them out of the gym, make them feel really sorry they ever ran their mouth. But that's just me.
My friend who was with me said that by the time I was done raging there were 8 employees in my general area. Most of them were very small, tbh I would have responded MUCH better if one guy came up and said AFTER I WAS DONE, "hey, next time can you lift at the other rec center, because we prefer you don't in this gym".
BUT RIGHT BEFORE I PULL? PHYSICALLY TURN ME AROUND AND BE CONFRONTED WITH 5+ people? WHAT DID THEY EXPECT?
Quote:
Originally Posted by Nom Z
Pretty epic workout my friend, too bad you didn't get to pull 565.
Pull was ugly but it's ME, so who cares, did you see my ugly pulls?
I purposefully slam all the weights when I row/pull.
I know it was far from optimal, but I kept a strong arch. Need to strengthen those glutes and hams so I can keep my hips down and get moar power.
wow, that really is crazy about the deadlifts, I don't think you overreacted at all, some people just have no clue
nice pr though, even if it's only a small one
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"But I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle ? victorious" - Vince Lombardi
Changing some things up this wave to address some weaknesses. I will be doing all squat work to a low box.
I am adding DE squats on my deadlift days, but at the same time am replacing deadlifts with mid-shin rack pulls. I am not going to type out my reasoning behind this, but if anyone actually cares or doesn't know why I would do such a thing, then I'll be glad to answer.
My DE squat cycle will look like this:
Regular Training Phase (Strength Speed):
Week 1: 47% (RG Band) 8 sets of 2
Week 2: 51% (RG Band) 8 sets of 2
Week 3: 53% (RG band) 8 sets of 2
All done to a low box (2 inches or more below parallel). I found out today that I SUCK going this low, and shoring up this weakness should help my squat tremendously.
Band Crunches
Choke 2 Lights to top of Cable Station
3x15
Pretty good day, need to kick my posterior chain into shape. Planning on working heavier on the Reverse Hyper each week, it's really starting to kick my ass.
I've been tempted to add more squats on my deadlift days as I find squatting multiple times a week better than once. Haven't got round to doing it yet though.
I've been tempted to add more squats on my deadlift days as I find squatting multiple times a week better than once. Haven't got round to doing it yet though.
Watching my deadlift, it is apparent that I lack glute/hamstring strength to start the pull efficiently. Improving my depth and posterior chain strength should greatly improve the pull off the floor, and doing rack deadlifts will maintain and strengthen the lockout of the pull as well.
In other words, continuing deadlifts with the same poor technique will not improve my deadlift more over the long haul.
Watching my deadlift, it is apparent that I lack glute/hamstring strength to start the pull efficiently. Improving my depth and posterior chain strength should greatly improve the pull off the floor, and doing rack deadlifts will maintain and strengthen the lockout of the pull as well.
In other words, continuing deadlifts with the same poor technique will not improve my deadlift more over the long haul.
I've got the same problem, my lift off is weak, I thought my glutes and hams were strong until I deadlifted yesterday, did 435 and the form was gross, no hitching, but my glute/ham strength was really pitiful. I haven't been doing my GHR's as seriously as usual though, maybe that played a role, wasn't my best day either, I hit 435 with good form just 2 weeks ago. Tried 455 yesterday, was awful, got it off the floor about an inch or two with ****ty form.
What are you gonna do about this brah? I'm a little unsure myself.
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Wave 7 Week 3 MAX DEADLIFT
Linear Mode
